Fire Hydrant (Banded)

How to do it

1. Loop a resistance band around both thighs just above the knees and set up on your hands and knees with wrists under shoulders.
2. Keep the spine neutral and brace the core to stop the low back from sagging before you begin the movement.
3. Keeping the knee bent at roughly 90 degrees, lift the working leg out to the side against the band tension.
4. Drive the movement from the gluteus maximus, raising the thigh until it is roughly in line with the hip.
5. Pause briefly at the top, then lower the leg back with control without letting the knee touch down between reps.
6. Exhale as you lift the leg out and inhale on the return, keeping the hips square and avoiding any twist of the torso.

Muscles worked

Related Glutes exercises